Prepare yourself for success.

I have been so incredibly busy, I've barely had any time to put away laundry- let alone sit down and work on blog posts. Now I am making some time for my beloved blog. Here's how I stayed on track during my weekend trip to San Francisco for the Outside Lands Art and Music Festival and also the Lake Tahoe trip for the bodybuilding competition The Tahoe Show!

Preparation is so important to staying on track. I knew that my workout schedule would need to be adjusted a bit but one thing I could absolutely keep consistent were my meals and everything I would consume during my weekends away.

Outside Lands

Food:

I packed a soft cooler full of tupperware. I didn't just cook a bunch of food hoping it would last me the whole trip. I did not want to be stuck at a festival that might not have the foods I could eat or have a bad reason to eat what I wasn't suppose to! I thought about how many days I was going to be away and how many meals I would have each day. After coming up with an exact amount, I cooked enough chicken, broccoli and sweet potatoes to keep me on track. For snacking, I packed cherries, walnuts and peanuts. Along with food, I packed all of my supplements.

Training:

I knew two-a-days were not going to happen because we were going to be at the music festival all day long. But I was going to do what I could. This meant waking up before everyone else and getting my cardio, weights and core in before we left for outside lands each day (between 7am-8am) Thankfully, the hotel had a gym. It was a super shitty one and I had to make do with free weights and then improvised for cardio by doing jumping jacks and random things..but it worked. The treadmill would increase speed so sporadically, it wasn't safe! I also walked miles from bus stop to bus stop and around the festival so I didn't feel guilty for not doing my 2nd official cardio workout as I would have normally done.

Lake Tahoe

Food:

For this trip I did the same exact thing I did for outside lands. It is as simple as that!

Training:

Thursday night was an extra late night for me. I didn't get to bed until about 3am and had to wake up at 6:30am to pack the car and drive to long beach to pick up April. To wake up earlier than that to fit in a work out would have been bananas. As much as I wanted to get a workout in, I knew that sleep is just as important as all of the other aspects (training and diet) in successfully reaching my goal. Was 3.5 hours sufficient? No, but it was better than no sleep at all! Plus, I had to drive. Once we got to Tahoe, I didn't want to exhaust my body by attempting to do a work out. I decided to go to bed early to catch up on sleep and then get a workout in the next morning, rested and refreshed. So, thats what I did. There was no 24 hour fitness there so instead of the gym and weight training, I took advantage of the outdoors and took a run to the lake and did some circuit training on the sand. I alternated between different exercises which consisted of squats, lunges and various core exercises. Jumping in the lake for a swim was the best part!!!! The water was perfect. The view was perfect. Sunday we drove back and I was able to get a workout in that night. I did extra cardio to "make-up" for everything in between :)

KEY POINTS:

*Prepare your meals in advance so that you have NO excuses when it comes to meals. I didn't cheat once- not once, with food.

*Be thoughtful and creative with your workouts. This will allow you to stay active and stay on track.

*If you absolutely have to miss a day of training, its OK. But make sure it doesn't become a constant thing. Remember consistency is key.

*Push yourself, learn discipline but also learn to listen to your body! Especially when it comes to rest.

When you truly want to succeed at something, you will put thought and effort into how you will execute the things that will lead you to achieving your goal. It is not always easy but find the tools to aid in progress, not excuses to hold you back.

Good luck!

LOVE

N A T

Breakdown.

TRAINING

Currently, I am training twice a day because I am a fucking beast. It sounds intense but its not that bad. As soon as I wake up, I do 30 minutes of cardio (before having breakfast) and end with core. My second workout of the day comes in whenever I can fit it in. It just depends on my work schedule. It consists of weight training (1-2 body parts a day: legs, bi's/tri's, shoulders, back, chest) and then another 30 minutes of cardio and end with core training. I switch up the cardio doing endurance and interval training every other cardio session or every other day just so I don't get bored. Won't get into the technicalities of it all like what is more effective etc...Gym time each DAY takes about 1 hour and 45 minutes to 2 hours (max)TOTAL. See, not bad. Also keep in mind I am lifting for 20 minutes tops (for now) since I am only training one muscle group per day and I'm not doing 100 different exercises. BUT when I am in the gym, I work my muscles until failure. Lets say I am doing shoulder presses -3 sets/15 reps. -first 15 reps is one set. I am shooting for 15 with each set but if I can do more, I will and I'll continue to push myself until I literally almost can not lift the weights- so the point is I push myself hard because I'm not lifting for very long so I make it count!!

MEALS

My diet is pretty freaking clean. Cleaner than what it use to be believe it or not. Yep, it's possible! haha. The hardest part has been to cut down on fruit because I use to eat massive amounts and now I need to watch my sugar intake. I have maybe 2 servings of fruit a day. Since I can't have protein powder (because it usually always has whey which is derived from dairy..obviously a no no for me), I have a lot of chicken for protein! Just less sauces and "extra" things..less eating out. If I do, I order plain chicken and veggies anyway. It kind of urks me because I am paying extra for something I can easily make at home and for a better price! But, I need to be social and "eat out" with friends and what not..so paying extra for chicken happens from time to time..anyyyywayyyy....

Daily diet looks something like this: (eaten every 2-3 hours)

Breakfast: Protein (4-6 oz. Plain grilled chicken breast ..loving my george foreman grill right now...or baked tilapia)

Veggie (Raw spinach salad with a touch of olive oil, balsamic vinegar if I feel like it...if I want to change it up- cauliflower, broccoli-just any type of veg)

Carb (Steamed sweet potato..usually 4-5 oz.)

....maybe a piece of fruit if I am craving something sweet.

Snack: Nuts (Walnuts/pistachios/or cashews)...or raw/steamed veggies. Sometimes with only a little bit of hummus. Sometimes I have a serving of fruit.

Lunch: Same as breakfast

Snack: Same as first snack. Or I will treat myself to a fruit. hahaha..treat...

Dinner: Guess what!? Same as breakfast and lunch but most of the time I do not have carbs, just more veggies.

Dessert: A small piece of dark chocolate. Saves me. I have to allow myself this.

Pre-work out (About an hour before): 2-3 oz. plain grilled chicken breast and some nuts..Or I will have my meal, either lunch or dinner (depending on when I get my 2nd workout in) and then wait about an hour before I head to the gym.

Post-work out (immediately after): 3-4 oz. plain grilled chicken breast. Sometimes I will take it with me to the gym so I can have it as soon as I'm done working out.

It changes a little here and there. Sometimes I have shrimp or white fish. If I want something quick, I just chop everything up and make a salad out of it using less than a tablespoon of olive oil, half tablespoon of balsamic vinegar and a tablespoon of water for a light dressing. I might add avocado or tomatoes and onions. I haven't gotten too creative yet because this is just easy for now and I don't have much time to try anything fancy when I am doing 2 a days and working.

I don't drink Jameson anymore. I have my moments, but for the most part, I've been ok without it. I sound like a freaking alcoholic. I pretty much only drink water-drink tons of water throughout the day. My Nalgene bottle is always with me. I have tea sometimes...coffee every once in awhile, but I've really cut down on it. Just a personal choice. I'm sure its beneficial somehow? Maybe not.

SUPPLEMENTS

What I use to supplement my bodacious boday....hahahah

Pre-morning cardio: 1 scoop/5 grams of (Fitness Labs) Glutamine -{Glutamine is insane. Look up the benefits}: taken for recovery, 1 scoop/5 grams of (USPlabs) Jack3d: taken for energy

Post-morning cardio: 1 scoop/5 grams of (Fitness Labs) Glutamine

After breakfast: 1 softgel/1200 mg (Lindberg) Double Strength Fish Oil: helps with recovery and its just straight up good fer yer body.

Pre-2nd session: 1 scoop/5 grams of (Fitness Labs) Glutamine, 1 scoop/5 grams of (USPlabs) Jack3d

Post-2nd session: 1 scoop/5 grams of (Fitness Labs) Glutamine

After dinner: 1 softgel/1200 mg (Lindberg) Double Strength Fish Oil

Pretty simple. I should probably take a multivitamin and some calcium or something.

UPDATE-WRAP UP

I am still constantly doing research on meals/diet plans by looking at other successful bodybuilders diets (mainly in bikini of course but I like to look at others just to compare and contrast). Mine coincides with most quite well. Obviously, every body is different and they're at a different place in terms of physique and training so diet will vary a little...but it has helped me tweek things here and there and I take note of what has worked for people. The same goes for training and the exercises I am doing.

I often wonder if what I am doing is enough? Don't get me wrong, I work my ass off but I've never done this before so I don't know what its suppose to feel like, if I should be doing more? Not sure if that makes sense. Soooo I started reading articles and watching videos of bikini/figure pros and their training programs..they all say consistency in training and diet is KEY. One highly successful (pro) competitor says she doesn't kill herself at the gym. She does basic weight training and eats extremely well so that she doesn't have to kill herself in the gym (what a concept). I couldn't believe it when she said that. She does cardio and weights like I do annnnnd she has a SICK body. She too said, CONSISTENCY is key.

Well, I've been consistent and I've been feeling good!!!!! I have moments where I look in the mirror and then I look at the bikini competitors body and I'm like, seriously?.....seriously?...I'm gonna get there? I'm gonna look like that...it seems unreal and in a way unattainable because my body has never looked like any of these girls who compete..its mentally kind of crazy-but obviously I know I can get there AND do well or else I wouldn't be where I am right now-- pursuing this!

P.S

www.bodybuilding.com and www.muscleandfitnesshers.com have been my life saver!..mainly bodybuilding.com- Check em out.

Keep your eyes open for how I stayed on track in San Francisco at Outside Lands!!

LOVE

N A T

A new journey: Buildin that body baby.

As you probably know by now, I have food allergies. It has been a crazy year trying to figure out this body of mine. All that I had been dealing with regarding my body and health sort of inspired me to consider going back to school for fitness and nutrition. I thought that having a formal education in these areas would obviously provide me with knowledge to better myself and my health. Couldn't hurt right? Also, it'd be something positive to do while pursuing acting as there can be a lot of "down time: in this industry. It allows for more hours to work my other jobs, but I also want to continue learning and bettering myself and not just devote myself to working during "off" time in acting. Anyway, I decided I wanted to take that route so I began to research different schools and programs and sent out some emails for info. This was something that I thought a lot about during my last trip to Chicago to see Tony Robbins (it was huge time of reflection and learning!). I came to the conclusion that it was going to require much more time than I was probably anticipating. One thing that was and is very important to me is that I want to be involved in something else but cannot let if affect or take away from my main goal: acting. If an activity has the potential to make me deviate from my priority, it's not going to work. I only say "make me" because school would be a big commitment and if I start something, I need to finish it. During all of this, I somehow fell upon bodybuilding and competing in bodybuilding. The more research I did, the more interested I became. Towards the end of my trip to Chicago, my heart became increasingly set on this. As soon as I got back home, I aggressively researched this world, read stories, and reached out to people I knew who could give some insight and advice. I was so excited I even wrote to people who inspired me in the world of bodybuilding- just found them through google-complete strangers to me! After day one of being back, I was absolutely set on competing.

So heres the news:

IM GOING TO COMPETE!

It is going to take insane discipline and obviously a lot of hard work but it allows for flexibility in terms of gym time and it's not going to be taking up hours of my day like homework would! I have decided that I'm taking my health into my own hands. To immerse myself into something positive and get in the best shape I can, eat the best I can is a great thing. I don't want to focus on what I "can't eat" anymore. I joke about it, but the last few weeks I've really tried to change the way I look at my allergies and my health and my thoughts are about moving foward. I don't want to focus on what is unresolved or how doctors haven't been able to do much for me. I'm going to do something for myself! Mind, heart and body are all connected and with my mind and my heart in this, how could it not help my body!

Now, you were probably freaking out as you read the paragraph above. Maybe you were asking yourself, what does it mean to "compete" ...or maybe you thought, "bodybuilding?! Nathalie wants to look like a man?!?" ......1. I will explain. 2. No.

So here's how it works. Yeah, the sport is called bodybuilding but there are different categories you compete in: Bodybuilding, Figure, Bikini and Fitness.

You can see the obvious physical differences with the pictures below. With the first three categories, contestants pose. With Fitness (not pictured), there is a routine that is performed with specific requirements in the choreography to showcase strength, flexibility, etc.

BIKINI

FIGURE

BODYBUILDING

I have chosen to compete in BIKINI. Oh hey girl.

Do not be fooled by the title. It doesn't take any less time, energy, effort or discipline. It's not a bikini contest where you just want to simply look hot in a swimsuit. The focus is not so much gaining weight (as figure or bodybuilding would require) but to become lean and look more toned and fit than the average person. Yes, I will be gaining muscle, but I will not be as muscular as figure or bodybuilding competitors.

Week one is done and today is my first full day of rest and recovery. Tomorrow, the cycle repeats itself. Its been an amazing and fulfilling journey so far. I am unbelievably motivated and excited about this! I have been doing research on past competitors for the competition I want to compete in and its quite intimidating. I see why certain people place last, in the middle and FIRST! Even though its intimidating, its pushing me that much more and I have a better idea of the body I need to attain.

I want to encourage everyone to do something positive for their health. Its a great feeling to eat well and be active. I have always tried to be conscious of such habits but now I am jumping in all the way! Not only is this benefiting me physically, but mentally and emotionally as well. I have also once again proven to myself the kind of drive and commitment I have when I make a decision to pursue something. Its a great reminder of a positive attribute. You should remind yourself of these things often- even in the smallest ways! The courage I seem to muster up, always surprises me too. It takes a lot to voice your dreams and goals- especially in something that is so foreign! You are in a more vulnerable position and yes, people might actually be able witness your trails/failures but you need SUPPORT and encouragement. So, put yourself out there. You will be a source of support and encouragement to others when you do this as well. Also, every day I am at the gym is a little victory in more ways than one. We know how intimidating that place can be. Especially as girls.......lifting weights on top of that! I have managed to go to the gym each day eager, focused and with a brave heart- asking questions and asking for help from the employees when I need to and not being afraid to be among the "savages" (what I call the guys who congregate in the free weights area).

I can't believe I am doing this, I can't believe everyone knows now!!! I will continue to share my journey and I hope it can inspire you as others have inspired me.

Some thanks and acknowledgments are in order before I wrap this up!

Danielle, an old friend who competes as well in Seattle was so gracious when I first messaged her with my story and a thousand questions! Definitely one of my first inspirations. She provided me with what resources she knew of and was just incredibly excited for me and encouraging. Someone who I have reached out to and has completely been an angel to me is Nickie! She has offered her guidance, knowledge and support and I could not be more thankful for her. She helped me put together my training program and has been such an encouragement. Definitely an inspiration to me! Her first competition in figure, she placed 5th out of 60 girls! How incredible is that? She is currently training to compete in fitness. It will be for the Tahoe Show August 27th, in Lake Tahoe (duh). Buy your tickets for the show at tahoeshow.com and support her!! It hasn't only been these two who have been major blessing but also my friends who I have shared this with prior to this post--Nick, Stephanie, Anlee, Greg, Jaymi, Erin, Lanni and who ever else I have spoken with..all have been sooo encouraging and supportive and it MEANS MORE THAN YOU'LL EVER KNOW! Every little thing, I notice, take in and am so thankful for!!!! ak;sdjf..and my mama, OF COURSE:)

Be brave enough to pursue what is in your heart and to share that with others!

P.s Good vibes, prayers, words of encouragement and any advice is ALWAYS welcomed and appreciated.

Oh and I am planning on competing end of October or early/mid November in either Sacramento, Los Angeles or Culver City (all in california for now)..or maybe all? haha...please pray that I am led to the right one!!

LOVE,

NAT.

Since this is such a long post already, I am going to save the rest of the details (training, diet etc) for another post. Keep your eyes open!!!